INTENSITY STACKERS (or how to get TWICE the muscle stimulation in HALF the time)
Here are my favorite 4 ways to ramp up any workout.
Guaranteed to get more muscle stimulation, secrete more Growth Hormones and burn more fat….
1. Progressive Rest Reduction
Here we will be decreasing the time of rest periods between sets.
Body Part: Chest
1-3 sets 60-120- seconds rest (One chest exercise, ex. Bench press)
4-6 Sets 30-60 Seconds rest (Second Chest exerciser, ex. Flyes)
7-9 sets 0-30 seconds rest (Third Chest exercise, ex. push-ups)
You are progressively stacking the intensity
2. Forced Reps
Get to the end of your set, take a deep breath and go for another 3-4 reps. (Go to Failure)
3. Negatives and Partials
Focus on the negative part of the rep (ex. the lowering of the weight during a biceps set).
Go 3x slower on the negative. Studies have shown that this stimulates more fibers than lifting the weight.
Partials: if the weight is too heavy and say you can’t get past your 7th rep, then do partials where you don’t go all the way back up (ex. biceps)
All these will burn…meaning lactate is being stimulated and more growth hormones are secreted.
4. Up and Down the Mountain
(You can use machines on this by removing the pin and increasing/decreasing weight but free weights are best.
Start off with a light weight and do 20 reps, put those weights down (NO REST) pick up a heavier weight set (5-10 pounds heavier) for more reps then put those down (no rest) go to a higher weight set…probably won’t get to as many reps; now start going down the mountain where you progressively lower the amount of amount.
Don’t leave the Gym without trying at least one of these methods to double your muscle stimulation.
So feel the burn and boost your Fat Loss!